Nutritional Powerhouses: A Guide to Nuts and Seeds

Nuts and seeds may be tiny, but they pack a nutritious punch! Here’s a deeper look at the most common nutritional gems and how they can boost your health.  

Great things often come in small packages, and nuts and seeds are no exception. These tiny but mighty foods are kitchen staples around the world and have been since prehistoric times. From peanuts to pumpkin seeds, these plant-based powerhouses are a key part of a nutrient-rich diet.

What exactly are nuts and seeds?   

You may think the answer to this question is obvious. But nuts can get, well . . . nutty. The first shocker is that many nuts are, in fact, fruits. These dry fruits include one or two seeds and a hard shell. Chestnuts are one example. Other “nuts,” like almonds and cashews, are technically seeds from fruits called drupes.

Seeds keep it a bit simpler. They come from vegetables, flowers, or other crops.

No matter what you call them, nuts and seeds are a tasty way to reap many health benefits.  

The benefits of nuts and seeds  

Both nuts and seeds are known to help keep your heart happy and healthy. In fact, research suggests that eating 1.5 ounces of nuts per day can lower your risk of heart disease. They’ve also been found to help lower LDL cholesterol, which is sometimes called “bad” cholesterol. Nuts and seeds are heart heroes for many reasons. They are packed with:

• Healthy fats. Nuts and seeds are rich in monounsaturated and polyunsaturated fats. When it comes to heart health, healthy fats are a must-have. 

• Omega-3 fatty acids. These are a type of polyunsaturated fat that the body needs but cannot make on its own. Although you can get omega-3s from a supplement, it’s generally better to get them from food.  

• Protein and fiber. Eating nuts is one of the best plant-based ways to get enough protein. Just one handful (about ¼ cup) packs 3 to 7 grams of protein. Plus, it gives you 1 to 3 grams of fiber. A few nuts and seeds are even complete proteins, meaning they have all 9 essential amino acids. These include pistachios, pumpkin seeds, quinoa, hempseed, and chia seeds. 

• Key vitamins and minerals. As long as you eat a mix of nuts and seeds, rest assured that you’ll be getting a bit of every vitamin and mineral. Nuts are particularly rich in B vitamins and vitamin E. Both are key to cell growth and function. Many nuts are also rich sources of minerals such as magnesium and potassium.  

• Antioxidants. These tiny defenders, like vitamin E and selenium, support your immune system, keep your heart healthy, and lower your risk of chronic diseases. They help protect your cells from damage caused by stress, pollution, and even aging.   

While nuts and seeds do offer a wide range of health benefits, the opposite can be true for those who are allergic. If you have a nut or seed allergy, talk to your health care provider about other ways to get these nutrients.

Nutritious nuts   

Not all nuts are created equal. Each powerful little package boasts its own set of nutrients. While most nuts have many vitamins and minerals in common, some have higher amounts than others. Walnuts, almonds, pine nuts, and hazelnuts are rich in vitamin E.  Almonds, cashews, pistachios, walnuts, and peanuts are excellent sources of B vitamins.   

Here’s a closer look at the most common nuts, along with some fun facts!   

• Almonds were found in King Tut’s tomb. So, even the Pharaoh thought they were valuable! Almonds have more fiber and vitamin E than any other nut. They also stand out for their calcium content 

• Walnuts were dubbed “karyons,” meaning head, by the ancient Greeks, since the shell looked like a skull and the kernel, a brain. Walnuts live up to this name in more ways than one. They are superfoods when it comes to brain health.    

• Cashews contain more iron than other nuts. When blended, they create a creamy texture, perfect for dairy-free sauces, soups, and more.   

• Peanuts are technically legumes, but they share nutrients and uses with many nuts. They’re the best choice for protein, with 7 grams per ounce.  

• Pistachios are the best nut source of lutein, a phytochemical important for eye health. Plus, they have the fewest calories, making them great for snacking.  

• Pecans have more than 19 vitamins and minerals, making them another powerhouse. The name “pecan” comes from a Native American word meaning “a nut too hard to crack by hand”—but it’s worth it!   

• Brazil nuts have the most selenium of any food. Just one nut can meet your daily needs for this mineral/antioxidant. While it’s an essential nutrient, too
  much selenium can be harmful. So, avoid having more than 3 Brazil nuts per day to stay within the safe limits of this nutrient.    

• Pine nuts provide more manganese in just one ounce than even the recommended daily allowance (RDA), supporting metabolism and bone health. 

Seed superheroes   

Seeds deserve as much attention as nuts do. They share many of the same culinary uses and nutrients. Plus, seeds are versatile and taste great with their nutty cousins!  

• Sunflower seeds have the most vitamin E, which is great for skin health and more. About 25 percent of sunflower seed production is used to make birdseed. It seems the birds have the right idea!  

• Pumpkin seeds, also known as pepitas, have all the essential amino acids, plus lots of magnesium and zinc. So, think twice before tossing those seeds left over from pumpkin carving.   

• Chia seeds are itty-bitty seeds packed with fiber and alpha-linoleic acid (an omega-3). Chia seeds can take in 12 times their weight in water. Make the most of that trait with some chia pudding!  

• Flaxseeds, like chia seeds, provide lots of fiber and omega-3 fatty acids . In fact, they have the most alpha-linoleic acid of any food in the American diet. They’re also a source of lignans, a polyphenol that boosts heart and eye health.   

• Sesame seeds are symbols of immortality in Hindu legend. They’re made up of 45 to 65 percent oil, which is rich in healthy fats like oleic and linoleic acids. 

• Quinoa (pronounced keen-wah) is often eaten as a grain but is classified as a seed. A cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber.   

What should a daily serving look like?    

Nuts and seeds come in all shapes and sizes. But a typical serving is one ounce, or a small handful. A good goal is to aim for 3 to 4 servings of nuts and/or seeds per week. Look for products with little or no added salt.  

You may find that just a handful of nuts and seeds makes you full quickly! That’s thanks to their fiber, protein, and healthy fats. And despite their high calories, nuts and seeds have not been linked with weight gain. Just make sure you’re sticking to the serving guidelines of an ounce or 2 per day.  

More ways to enjoy nuts and seeds   

You can create balanced snacks and meals in a variety of recipes using nuts and seeds. Here are some ideas: 

• Whip up some creamy pine nut or cashew pesto.   

• Try global cuisines. Make your own tahini (a sesame seed-based sauce) or pine nut hummus to get a taste of Middle Eastern dishes. Experiment with mustard and cumin seeds by making Indian dishes topped with cashews. Or enjoy a toasted blend of almonds, peanuts, pumpkin seeds, and sesame seeds in a Latin mole sauce. 

• Cook with nut oils or even seed oils . Despite some beliefs, seed oils in moderation are not harmful to your health. They are a great source of omega-3 and omega-6 fatty acids. However, some nut and seed oils can’t withstand high temperatures. For baking, grilling, stir-frying, and other high-heat cooking, try canola, avocado, or olive oil. 

• Dip fruit in some nut butter. Just look for options with few or no additives. You can even make your own!     

• Sprinkle nuts and seeds on salads, yogurt, and oatmeal. Blending chia seeds and flaxseeds in smoothies is also an easy, tasty choice.  

Whether in your palm or on your plate, nuts and seeds are powerhouses of healthy fats, protein, vitamins, and minerals. Your heart, brain, and more will thank you for adding them to your daily or weekly menu!  

Not a Silver&Fit^® member? Learn more about everything the program has to offer, including more helpful healthy living tips like this, here on our website.

This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit program.   

References

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This article was written by Celina Johnson, edited by Keleigh Somes, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on August 27, 2025. 

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